Foundations

Foundations

Start today to become #557STRONG

On-Ramp

On-Ramp

Foundations

The CrossFit 557 Foundations course is our unique introduction course to the world of Crossfit. It is required for all of our members who are new to this training methodology and serves as a prerequisite for all of the CrossFit 557 group classes.

The Foundations program has two paths. The first is a group setting that consists of six classes lasting one hour each, that instruct beginners on the basic movements of CrossFit. During these classes, our coaches will be able to assess each members fitness level and movement capabilities with the intention of addressing any mobility or functional pattern concerns prior to being released into group classes. The second is four 1 on 1 sessions lasting 45 minutes to an hour. Either path will prepare you for our group classes however, our 1 on 1 option will address your specific needs to each movement. We understand that this may be the first fitness program you've done in a while or ever so, all members will also receive a free functional movement screening to address any mobility concerns.

These classes will help you on the road to achieving your fitness goals, and to ensure that you'll be moving in a safe and efficient way the first time you pick up a barbell. CrossFit involves highly technical movements and we want to ensure that you are fully prepared for you fitness journey ahead. Our foundation classes meet every Monday and Wednesday at 6:30 pm. If an individual is unable to attend at this time, CrossFit 557 coaches will set up an individual session to best accommodate your needs.

Memberships

Memberships

CROSSFIT 557 MEMBERSHIP

Once you've graduated from the CrossFit 557 Foundations course you're ready to tackle our regular classes. At CrossFit 557 we offer a full schedule of options from regular CrossFit group classes, Olympic lifting classes, CrossFit Gymnastic classes, to 1 on 1 personal training sessions. There are two great options for our members to give them full access to the CrossFit 557 schedule and allows them access to our array of classes. We want to ensure that you're getting everything you can from CrossFit 557 so whether you're into the specialty classes or not we have an option for you. All our classes are explained in the Programs section of our website.

military/student MEMBERSHIP

Includes any Crossfit Group class and open gyms but no specialty classes

Monthly Membership

Includes any Crossfit Group class and open gyms but no specialty classes

Drop-In

Drop-In

BE OUR GUEST

Traveling to St. Louis for work? What to see what the buzz is all about? Or just need a change of scenery? Come on in any day of the week and throw down with us. Drop-Ins are allowed in any classes that we offer and are more than welcome to come in and hang out with some of the best in the North Central. All drop-ins are $15 or $25 with a T-Shirt.

One time Drop-In

Drop-In + T-Shirt

#flashbackfriday of our great community coming together and volunteering their weekends time @theplexgames. Couldn’t thank you guys enough. So much fun! 💪
#nevereasy
#alwaysworthit
#community

#education These are the 3 energy pathways or stimulus’s we try to hit every week in training CrossFit at CrossFit 557. Hitting all 3 pathways week in and week out will help you become overall more fit! This is why we have time caps or we want you to scale accordingly. We want to make sure you are hitting the “right” stimulus for the day.
Example of same workout but different sitimulus. The workout “Fran” 95/65 should be done under 5-7 minutes. This workout should be a fast burner in which the weight from the thruster won’t slow you down then it becomes how well you can do your gymnastics under fatigue or Ring rows. Now if you can’t hit 5-7 minutes we should be looking to scale it in some direction to get more of a short burn out of it with high intensity “Fran Cough”. Now if we add weight or just make the gymnastics alittle harder then the stitumlus changes. Fran with C2B and Thrusters 135/95 is a totally different workout than what it was intended for but the question is what pathway are you trying to get better at that day.
This is why we have short burner workouts, medium size AMRAP and Long brutal WOD programmed. There is a method to the madness! 💪 #crossfit557
Here are a few workouts! Try to place their pathway or pathways?! “Grace”, “Fran”, “Nancy” 500m Row, 5K Row, “Murph”, “Sevens”. Now just think about a run 1 mile compared to a 5K run that is compared to a Half Marathon. Think about the intensity and duration. The longer the duration the lower output of energy. The shorter the duration the higher output of intensity! Have a great balance is what we are shooting for. Hope this is a good read for people that want to know more. If you have any questions feel free to ask @shanemcbride_1. -CrossFit 557
#understandthewhy #crossfit #programming #nevereasy #alwaysworthit #crossfit557 #passion

Good luck @johnbecher! John placed 47th Worldwide in the 2018 Crossfit Games Open Masters (55-59). This weekend he will be completing a handful of CrossFit online qualifying workouts to have a chance to compete at the @crossfitgames in Madison, WI. Dig deep and leave it all out there this weekend. We are all proud of you! 💪
#crossfit
#masters
#hardworkpaysoff
#crossfit557

Out with the old and in with the new!
New toys at @crossfit557! Always reinvesting into the best cardio equipment around @concept2inc.
#crossfit557
#allthecardio
#allthepain ☠️☠️☠️☠️

Bring a friend was a huge hit today! Thank you all for coming out. More photos to come. 💪🔥
#nevereasy
#alwaysworthit
#crossfit557
#community

Ever wanted to try CrossFit but never got around to it? Come join us FOR FREE this Saturday April 7 at 10:00 am for our FREE Bring a Friend day! Did we mention it’s free?
#crossfit557 #nevereasy #alwaysworthit

Make fitness the best hour of your day!
#trusttheprocess
#crossfit557
Athlete - @luke_lamoreaux

We are excited to announce the start of our new Special Needs CrossFit Class!
This is an adapted CrossFit class with emphasis on core strength, functional mobility, balance, coordination, and fluency of movement.
Our class is targeted to special needs children/teens ages 3-18 and their caregivers. Jennifer Norton, MSPT, will be leading this group. She has been practicing pediatric Physical Therapy for more than 20 years and competing in CrossFit for over 3.
When: 6/2, 6/16, 6/30, 7/7, 7/21, 7/28
Cost: $65
Register: www.crossfit557.com/adaptive

What’s your “why” on coming to the gym?
#community
#crossfit557

Check out what deals Show Me Weights has during The Plex Games! If you are needed any equipment this is the time to purchase for a great price.
#Repost @theplexgames with @get_repost
・・・
As the open draws to a close we’re just getting warmed up. There’s only 4 weeks left to get your team registered. Just like last year Show Me Weights will be supplying the equipment and selling everything after the event. Here’s your chance to get some good equipment for a great deal.
#vendor #showmeweights #venividivici #bestinthemidwest #PlexGames #prizemoney

Mark your calendars and reserve a spot today!
Bring a friend day will be April 7th at 10am. If one of your friends have been interested, in fitness, this is a perfect opportunity for them to try it out!
#bringafriendWOD
#community
#crossfit557

18.2 is here!!!
#Repost @crossfitgames with @get_repost
・・・
Open Workout #18point2a and #18point2 have been released. BEFORE you attempt the workout, you MUST review the written workout description and movement standards (link in bio.) This is to ensure you perform the workouts correctly.
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You have until 5 p.m. PT on March 5th to submit scores.
Have fun. #InTheOpen #Fitness #CrossFit #CrossFitOpen @compexusa @stacietovar

Friday Night Lights Week #1 ✅ Proud of everyone that came out for 18.1. It was 20 mins of “fun”. The amount of support that was shown today during every single class makes me so proud of the community we all built! 4 more week of CF Open season! LETS GOOO! 💪
#crossfit557
#community
#support
#nevereasyalwaysworthit

CrossFit Open is just days away! #Repost @crossfitgames with @get_repost
・・・
The Open starts in 9 days. Sign up and spread the word. Digital downloads of the 2018 Open infographic are now available in the @CrossFitStuff store.
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Learn more about the #CrossFitOpen through the link in bio. #InTheOpen #CrossFit #CrossFitGames #Fitness

Instill these important qualities into what you do everyday! “How you do anything is how you do everything!” #motivation #committed #dedicated #goals #hardworkpaysoff #crossfit557